mobility
Kneeling Hip Flexor Stretch
Text cues are the instruction
No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.
Kalyra may avoid or modify this exercise when:
- Deep knee bendingKalyra holds back deep-knee-bend movements when you've flagged knee sensitivity.
Muscleships, quads
EquipmentNone
Positionkneeling
Impactnone
Training rolePASSIVE_MOBILITY
Form cues
- Half-kneel with a cushion under the down knee; tuck the pelvis under first
- Gently shift forward until the front of the hip lengthens
- Squeeze the glute on the stretching side
Common errors
- ✗ Arching the low back instead of tucking
- ✗ Bouncing
How Kalyra programs it
Restores range through hips and quads with relaxed, held positions — a mobility-block staple.
Typically 1–3 sets of 40s per side, with the hold length scaled to the session.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Figure-4 StretchSupine Hamstring StretchStanding Hamstring Stretch
Text guidance only — demonstration media has not been produced yet.
Want this exercise inside a full, progressive plan?
Build my free plan